As a diabetic, it's important to understand how food affects your disease and how you can help to manage your blood sugar with foods. Based on information provided by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), many people don't know they have diabetes. When told they are diabetic, one of the first things they ask about is diet and what foods they can eat.
Carbohydrates
Eat complex carbohydrates high in fiber, which are reported to be protective for diabetics, suggests diabetes-diabetic-diet.com. Fiber helps protect against the rapid absorption of sugars, slow digestion and keep blood sugar levels stable. Consume whole grains and root vegetables with the skin intact such as sweet potatoes, winter squash and plantains. Avoid refined sugars and products made with white flour.
Fruits
Fresh fruits are all excellent choices--in particular berries, whose sugar content is lower than other fruits. This makes berries an excellent choice as a sweet and for helping to control blood sugar. Fresh fruit is loaded with vitamins, minerals, antioxidants, high fiber and fructose, the good sugar that doesn't contribute to high spikes in blood sugar levels. Try peaches, pears, apples, mangos and bananas.
Vegetables
Vegetables are high in nutrients and low on the glycemic index, mostly causing no problem for people watching their blood sugar. The glycemic index measures the effect a food has on the blood sugar and the lower the number, the better. For example, you may eat leafy green vegetables, celery, onions, garlic, tomatoes, peas, cucumbers, peppers, mushrooms and lettuce. Try for five servings daily, with 1 cup raw vegetables equaling one serving.
Healthy Fats
Fats containing omega-3 fatty acids are excellent for the diabetic diet. Try olive and flax oil, flaxseed, avocado, olives, sesame paste, almond butter and fish oil from cold water fish such as salmon, mackerel and tuna (in moderation due to high mercury content). Most nuts and seeds are also good sources of healthy fats.
Protein
Meats, poultry, legumes and dairy products are good sources of protein on a diabetic meal plan, according to Drugs.com. The site publishes an excellent food exchange list for diabetics. Include eggs, nuts and seeds, millet and soy products for protein sources. Dairy products contain lactose, a milk sugar, so limit the intake of dairy products to help control carbohydrate consumption.
Sweets and Alcohol
Foods in this category such as ice cream, candy, cookies, cakes and all alcoholic beverages should be eaten in extreme moderation and with caution. They have the ability to wreak havoc on blood sugar if eaten too frequently or in too large a quantity.
